Weightlifting for baseball players should focus on the big compound exercises and explosive movements.
If you want to be explosive, you need to lift explosively.
There's no reason to lift slowly on the positive portion of each rep…
Lift explosively with a complete weight training program. But remember that you need to control the weights. Be explosive but under control. Even in the game of baseball, your explosiveness needs to be controlled and targeted.
A complete weightlifting program consisting of weight lifting, cardio, and a great diet is very important for ALL baseball players.
Baseball Players MUST Focus on Compound Weightlifting Exercises
I recommend that baseball players use the best compound exercises in their program that focus on whole body movements and movements in which the entire body has to work together to lift the weights.
After the compound exercises are completed, the baseball player should add only a few isolation type exercises to finish out each workout.
Building strength and explosiveness should be the focus of weightlifting for baseball players. You should be lifting in the LOWER rep ranges for the compound exercises.
You should include weight lifting exercises such as the squat, deadlift, bench press, overhead press, lunges, dips, rows, and pull ups.
I think the triceps and forearms are very important in baseball, so I like to add tricep extension exercises and forearm exercises to finish out exercises for baseball players.
I like to mimic the movements of the swing and throwing motions. I want you to do the isolation exercises with higher rep ranges and explosively.
The positive portion of each rep should be explosive while the negative portion should be controlled.
Here is an example list of exercises to do for each workout:
- Barbell Squats
- Romanian Deadlift
- Barbell Lunges
- Bench Press
- Overhead Press
- Pull Ups
- Overhead Cable Extensions
- Cross Body Cable Extensions
- Pinwheel Curls
- Forearm Roller
It's very important that the baseball player focus on progression and lifting heavier weights.
Work on moving the weight faster every rep.
You've Got to Weight Train for Explosiveness
Explosiveness is important for baseball players and weightlifting for baseball players should focus on explosiveness.
Do not neglect your legs!!! Your legs are very important to the power of your swing. If you want to hit the ball long, you better get some powerful legs and learn how to use them correctly in your swing.
If you want to throw th ball further and faster, work on developing a pair of explosive legs.
Use squats, romanian deadlifts, and heavy barbell lunges done explosively to develop awesome leg power.
Cable pull thrus and all types of deadlifts are also great for leg power.
Follow the WLC System guidelines and make the necessary changes I mention above to your weight lifting program.
Use low rep ranges for the big compound exercises and slightly higher rep ranges for the isolation exercises for your forearms and triceps.
What Else Should You Work On To Become A GREAT Baseball Player?
Besides working on strength and explosiveness, you should be working on speed and agility. You know that you need to be as fast as you possibly can in baseball.
You've got to be quick and react.
Baseball is my favorite sport to play, and I know what you need to work on to be great at baseball.
You need to be working on your explosiveness, power, strength, and agility. You should be working on sprinting along with your technique for running the bases.
You could have great straight line speed and be much faster in a sprint than another person.
That same person may be able to beat you around the bases because of his/her technique running the bases.
Learn how to run the bases and stretch that single into a double!!!
Besides all of that, you already know to work on your accuracy throwing the ball along with fielding and hitting the ball. You also need to work on the mental aspects of baseball and know what to do in every situation presented to you.
Visualize those situations and how you react:
- Fielding a routine ground ball and making the perfect throw to first base.
- Making a diving catch, getting up from that catch, poising yourself, and making a strong and accurate throw to first with a little extra effort on the throw.
- Working a pitcher while at bat and crushing the pitcher's hopes by raising his pitch count and then smashing a double in the gap.
- Nailing a home run to the deepest part of the park in a clutch situation.
- Driving the ball to the opposite field on a pitch that is low and outside.
Imagine every situation and visualize what you'll be doing in those situations. Spend time on the mental part of the game.
Visualization Techniques Will Put You Above Everyone Else
Visualization techniques are VERY powerful for ANYTHING… even for weightlifting. If you want to stronger and more explosive for baseball, you need to envision yourself becoming the player you want to be.
You need to be involved in every game mentally, physically, and emotionally.
You need to put it all on the line for your teammates at all times.
You've got to be thinking about your next move throughout the game. Pay attention to what your coach is trying to do, and help him/her execute that plan.
Watch what is happening during the game and use that to your advantage.
If the pitcher is having control problems, take a few extra pitches. Make the pitcher work harder. Become a great two strike hitter so you can help your team wear the opposing pitcher down. Learn new strategies. Always work on learning.
And remember… you need to physically practice hitting, throwing, fielding. You need to do drills.
Weightlifting for baseball players will help you get stronger and more explosive but you need to practice continuously by doing baseball drills too.
Summary of Weightlifting for Baseball Players
Weightlifting will only help you perform better during your baseball games!!! You need to weight train.
You will become stronger, faster, powerful, and more explosive. Build muscle and lose fat with weightlifting and get the body you've always wanted too.
You'll hit the ball longer and throw further and harder. You'll stretch that single into a double. You'll increase your stolen bases.
You'll chase down the foul ball down the line that you never could have gotten to before. You'll impress your coaches.
Now, get to reading about the WLC System and develop your own weightlifting program for baseball players. Good luck and, as always, let me know if you need help from me.
You're about to turn your body into the baseball playing machine that you've always wanted.